Purna Dhanurasana


Prone Asanas

Purna Dhanurasana

Full Bow Pose


Meaning: purna = full / dhanu = bow

Table of content

Spinal Movements:


Lie facing down on the floor. Place palms facing up under your thighs, legs together. Forehead or chin resting on the floor. Inhale, exhale, and relax.

Getting into position

Separate the legs slightly. Exhale. Inhaling, bend your knees, and grab the tops of the feet with your hands (from the outside of the feet) near the ankles. Relax the feet and hamstrings. Move your hands around the feet and grab the big toes with your thumbs and index fingers (thumbs on out side of the toes; index fingers between the big and first toes; palms facing inward, and the pinky side of your hands facing up and/or forward). Exhale. Inhaling, arch you back, activate your glutes and hamstrings, and lift the feet up as high as comfortable (turning your elbows first out to the side; then, pointing up). Look up. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther, pulling the feet upward with your hands. Continue to look upward (head inside of the arms to be more comfortable). Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Inhale. Exhaling, carefully release one hand and place on the floor for support while allowing the leg to slowly and carefully come down to the floor (without jerking). Supporting the torso with the hand on the floor, release the other hand and allow the leg to come down.Then, lower the torso and arms to the floor. Return to the starting position. Inhale, exhale, and relax.


  • Arch your back as much as possible while turning the elbows upward to minimize pain and difficulties.
  • Raise hands and feet as high as possible for comfort and to arch easily.
  • Breathe carefully (and not deeply) in this pose to avoid swinging/swaying back and forth or side to side.



If you suffer from high blood pressure, herniated (slipped) disc, abdominal hernia, or chronic/serious wrist or back problems .

Be careful

If you have high blood pressure; get dizzy easily; or have neck, shoulder, back, hip, knee, or ankle issues.



  • Opens the chest, hips, and pelvis.
  • Stretches arms and entire front of body (toes to throat).
  • Strengthens arms, shoulders, back, glutes, thighs, hamstrings, calf muscles.
  • Improves body posture, rounded shoulders, digestion, balance, and concentration.


Helps to relieve fatigue, tension and anxiety.

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